1.
Transform Your Body In 28 Days!
Copyright © 2016

2.
All rights reserved. No part of this book may be reproduced, stored in a retrieval
system,or transmitted in any form or by any means, electronic, mechanical,
photocopying, recording, scanning, or otherwise, without the prior written permission
of the publisher.
Disclaimer
All the material contained in this book is provided for educational and informational
purposes only. No responsibility can be taken for any results or outcomes resulting
fromthe use of this material.
While every attempt has been made to provide information that is both accurate and
effective, the author does not assume any responsibility for the accuracy or
use/misuseof this information.
You are encouraged to print this book for easy
reading.Use this information at your own risk.
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Contents
Introduction - You're Not Alone
Welcome to “From Flab To Fab”.

3.
Before we even get started, there are a few important things
thatneed to be stated. Losing weight is a mind game. If you
change
your mind, you’ll change your body. It’s inevitable.
When we say “change your mind”, it doesn’t mean changing
yourmind from eating cookies to gobbling cake.
What we’re talking about here is the mindset behind all
weight loss. It doesn’t matter what your age or sex is... the
principlesare the same.
First, you need to stop hating your body. Way too many
womenhave negative images of themselves. They feel that
they’re fat and ugly while all the other women are better.
You may have coveted the ‘thigh gap’ but can’t even find
clothesyour size at The Gap.
“Why can’t I look like her?”... “It sucks being me!”...
“Ihave horrible fatty genes!”
These are just some of the ways women beat themselves up.
Here’s the truth...You need to love yourself for what you are...
flab, rolls, cellulite and all.

4.
You need to start this weight loss journey from a place of
self-love.
If you don’t change this mindset, even when you lose the
weight,you will still have negative self-image issues. You will
never be good enough for you.
Accept yourself... and from there you can improve. This is
ajourney and not an overnight miracle.
Look in the mirror. That’s your competition. Not anyone
else.
You also need to understand that you CAN lose weight. By
assuming that you have ‘fat genes’ or that it’s more difficult
foryou to lose weight, you make it a self-fulfilling prophecy.
There will be times when you slip up. This is inevitable and
parfor the course. When pursuing any worthy goal, the
journey isnever linear.

5.
It’s often fraught with little setbacks, slip ups, mistakes, etc.
What you need to understand is that every setback is a set up
fora comeback.
During those times when you slip up on your diet, don’t throw
in the towel and give up just because you made one mistake in
yourdiet.
If you eat a slice of cake after work, don’t blame yourself and
gocrazy the rest of the day by eating whatever else comes
your way. Acknowledge your mistake and strive not to make
any more.
If you are on track for the next few days, this one small slip
up will be negligible. If you throw your diet out of the window
and give up, you can rest assured that the weight will pile
back on.
You are not your mistake. Acknowledge, correct it, and avoid
future mistakes and KEEP MOVING FORWARD. That is the
onlyway to succeed.
You’re definitely in control of your body and can change for
the better if you know what to... and this book will tell you
what todo.

6.
All that you need to do is follow it to the letter and you will
reach your desired weight. In the process, you will gain energy,
becomestronger, feel happier and have a sense of
accomplishment that just can’t be described.
Does that excite you? It should!
Read on.
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Chapter 1 - The Struggle Is Real
Yes, it is.
This is what the weight loss companies and diet pills
manufacturers don’t want you to know. Weight loss is a
difficultprocess.
The concept is brain dead simple. All you need to do is burn
morecalories than you consume. That’s all it is. If you remove
all the fluff and hype, it always boils down to this one principle.

7.
You need to eat the right foods in the right quantities and
getsufficient exercise.
The diet pill companies will tell you that you can achieve
staggering results – “Lose 12 Pounds in 7 Days!” without
starving yourself. Easy weight loss! That’s always their angle.
Common sense will tell you that these pills will never work.
Afterall, how can you lose weight by eating something else?
To convince you that these pills work, the supplement
companieswill list a whole range of ingredients that sound
exotic and supposedly have fat burning properties.
Women believe this hype because the truth is a bitter pill to
swallow. Cleaning up your diet and exercising is difficult.
Takingweight loss pills is easy.
And everybody wants easy.
Easy often leads to disappointment, regret, a loss of time
andmoney. This is a heavy price to pay because most often,
you’llnever see any results.

8.
That’s why you see women going from pill to pill. That’s why
newweight loss supplements keep hitting the market. When
people
realize that it’s not working, they try the next product and
thenext and the next… This vicious cycle just doesn’t end.
You need to understand that in most cases, you gained the
weight gradually. Nobody wakes up 20 pounds heavier
overnight.Your body got fatter over time.
In order to lose the fat, it will take time. This book says that
you’ll transform your body in 28 days… and it will. If you do
whatit says.
It doesn’t make wild promises of losing 20 pounds in a week.
Inbest case scenarios, you might lose 3 to 4 pounds a week.
In 4 weeks, you’ll lose about 12 pounds… or maybe 8.
It all depends on your body. The more excess weight you
have,the more weight you’ll lose. It’s a strange contradiction
but generally, fatter people lose weight faster.
The leaner you get, the more challenging it becomes.
Whatever the case may be, 28 days is a good time frame to
aimfor. You will definitely see the difference

9.
There is a quote in the fitness industry.
It takes 4 weeks for you to see your body
changing.
It takes 8 weeks for your friends and
family.It takes 12 weeks for the rest of
the world.
KEEP GOING
This is very true. In 28 days, the transformation that you see
willgive you the motivation to keep going because you know
that what you’re doing works.
Most people give up because they can’t see results fast
enough.Usually, they’ve just not given themselves enough
time.
You’ll need to plan your weight loss and then you’ll realize
just how long it will take you to reach your goal. We’ll be
looking atthis in the next chapter.

10.
What’s really important is that it keeps things realistic for you.
Ifyou’re looking at an 8 week stretch to reach your dream
body,
you’ll not lose motivation and give up after 2 weeks because
youhave six more weeks to go.
You also will not believe the hype that the infomercials
andsupplements throw at you.
You body works at its own pace. It’s not affected by hype or
fantasies. Weight loss is based on natural laws. You wear
whatyou eat. You need to move more… and you need to stay
the course. This is what transforms your body.
It doesn’t sound glamorous or fun… but the truth seldom does.
Nevertheless, you can lose weight. You ALWAYS can. Now let’s
move on to the next chapter where I show you just how long
it’lltake you to reach your desired weight.
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Chapter 2 - Planning & Tracking Your
Progress

11.
The first thing you need to do is to check what your daily
caloricdeficit should be.
You can go here and check that.
http://www.freedieting.com/tools/calorie_calculator.htm
Being at a daily caloric deficit is the most important factor
thatdetermines if you will succeed or fail.
You could eat clean, watch your diet and exercise daily… BUT…
ifyou’re at a caloric surplus, you will never see your weight
drop.
This is the reason why so many people struggle to lose
weightand never see progress.
So, what is a caloric deficit?
It simply means a shortage in the amount of calories
consumedrelative to the amount of calories required for
maintenance of current body weight.

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In other words, you’re consuming fewer calories than your
bodyuses. Now your body has no choice but to tap into its fat
stores for fuel.
This is the only way you will deplete your body’s fat stores and
lose weight.
Ideally, you should aim for around a 500-calorie deficit daily.
You don’t need to obsess over the numbers and aim for
perfection. As long as you’re within the 400 to 600 range, you’ll
be just fine and lose weight steadily.
In order to know your calories, you can visit this site.
http://www.freedieting.com/tools/calorie_calculator.htm
All you need to do is fill out the necessary fields and click on
the“calculate” button.
You’ll now be shown 3 different numbers.

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Maintenance means that if you consume this number
ofcalories, your weight will neither go up nor go down.
Fat loss denotes a caloric deficit. This is the number that
youneed to aim for in order to lose weight.
Extreme Fat Loss is an indicator that you should not drop
yourcalories below this number.
So, if you wish to lose 20 pounds and you’re losing about 2
pounds a week, you’ll be looking at a time frame of 10
weeks…that is about 2 and a half months.
It seems long, doesn’t it?
Here’s what Earl Nightingale once said – “Don't let the fear of
thetime it will take to accomplish something stand in the way of
yourdoing it. The time will pass anyway; we might just as well
put that passing time to the best possible use.”
Even if it takes you 10 weeks, go for it.
While this guides states 28 days, these 28 days are for you to
seea transformation. To actually see results!

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Most women never see any results. This guide gives you
results…However, if you need 10 weeks, you’re not going to
achieve it in 28 days. If we follow the example mentioned
above, you’ll lose 8pounds in 28 days.
It may not seem like much, but it is definitely going to be a
visible difference. Your face will become slimmer. Your belly
andthighs may shrink a little. You’ll be amazed.
And that’s the whole point of this book… To show you
what’s possible… and from there you keep going. If it takes
you ten weeks, you just keep doing what you’ve been doing
these 28days till you reach the ten weeks.
You must stay the course!
Success is nothing more than a few simple disciplines,
practicedevery day.
Tracking Your Progress
What gets measured gets managed. So, it’s imperative that
youmeasure your progress and keep a close eye on your diet
and training.

15.
The first thing you’ll need to do is weigh yourself on a weighing
scale. You should do this once a week on the same day and at
thesame time.
Do not weigh yourself daily because your weight will fluctuate
andit can be demoralizing. Once a week will do and it will reflect
any weight loss.
Do note that the scale weight only gives you a general idea but
itis not indicative of body composition.
For example, if you lost 3 pounds of fat and gained 2 pounds
ofmuscle, the scale will only show a loss of 1 measly pound.
This
can be very misleading. You’d actually have made good
progressand will look different since fat takes up a lot more
space than muscle.
That is why you also need to take photos of your body once
every2 weeks. With photos, the difference in your appearance
will be more evident and you’ll feel more motivated.
Many people are much more amazed to see before and
afterphotos instead of just a difference in numbers on a
scale.

16.
If possible, get your bodyfat percentage measured. You can
ask your doctor to do this and he or she will probably use
calipers todetermine your bodyfat percentage.
This is an accurate measurement to go by and your goal will be
tolower your bodyfat percentage to what’s ideal for you.
Using a tape measure to record down the measurements of
different parts of your body is helpful too. You can encircle the
tape around the middle of your thigh, your arm, hips, chest,
etc.
It’s important that you measure the same places in future to
keepthings accurate. With time, you’ll notice the inches
dropping.
Even if the scales show no difference after 2 weeks of
exercise,the tape measure will definitely show you if you
have become smaller.
Muscle is a lot denser than fat and takes up much less space.
In the first 3 to 4 weeks, it may seem like the results are slow.
Losing a few pounds here and there may make it all seem like
a total waste of time. You must understand that there are
changeshappening in you.

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The body is adapting. Your metabolic rate is increasing. The
bodyis starting to tap into its fat stores for fuel.
All this is happening on the inside but you do not see obvious
results on the outside. This discourages the majority of
womenwho quit on their weight loss program within the first
month.
Most give up after 2 weeks!
The take a break and go back to their poor eating habits
and sedentary lifestyle. 2 months later they decide to lose
weightagain. When does it ever end?
This is the biggest mistake. You’ve just turned on the ignition
andbefore the pedal hits the metal, you’ve given up.
Motivation is what gets you started. Habit is what keeps
yougoing.
When you embark on a weight loss journey, give yourself an
end date 90 days later. Do not stop before you reach that 90
days oryou reach your weight loss goal.

18.
There may be occasions where you slip-up on your diet. There
may be times when you skip your workouts. There may even be
weeks where there is no change in weight. Despite all these,
keepgoing till you reach the 90-day mark.
If you hate starting over, stop giving up. Three months from
now,you will thank yourself. Do not give up on yourself and kill
off your weight loss dreams before they have time to bloom.
Most visible weight loss can be seen after 90 days. That’s about
3months. You absolutely must give yourself 3 months.
Track your progress weekly and if things don’t seem to
bechanging for the better, tweak your workouts and
diet.
This is the best way to lose weight without losing your way.
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Chapter 3 - Mastering Hunger &
Conquering Emotional
Overeating

19.
Let’s face it. If you want to lose weight, you’re going to have
to eat less. Yes… yes… You don’t want to. You enjoy eating. Do
youreally have to cut down your calorie intake?
Yes.
What if you eat the same amount and just exercise? No. You
stillneed to eat less.
Ok… ok. You’ll eat the same amount, exercise like crazy and
popa few slimming pills too. That ok? No. You’ll still have to eat
less.
Now that we have established that fact, we can move on.
Whenwe say eat less, it doesn’t mean that you will have to
eat like abird. You’ll always have enough food to eat, to stay
strong, fit and healthy.
The problem society faces these days is that people eat too
much. They eat when they’re happy. They eat when they’re sad.
They eat when they’re hungry and they eat when they’re
nothungry… out of fear that they might get hungry later.

20.
Once you aim to cut your calories, you will definitely end up
eating less than you’re accustomed to. Since you’re already in
thehabit of eating a certain quantity of food daily, the body is
going to feel a little hungry.
This is normal. You’re not starving. Your body needs time to
adjust to the fewer calories. There will be slight discomfort
and you may find yourself thinking of food often. You will
need to exercise will-power and not eat. Maintaining the
caloric deficit isimperative to losing the pounds.
Look at it as a challenge that you can surmount. Many
womenlook at controlling their diet as a huge pain in the
butt.
There are 7 tips in this chapter to curb your appetite. These will
help to a certain extent at controlling your cravings. Do note
thatwithin a week of maintaining a caloric deficit, your appetite
will naturally diminish.
The less you eat, the less you’ll want to eat. You stomach
willshrink and you’ll require less food to feel satiated.
That may take a week or two to happen. Depending on how
much you’ve been eating daily, it may take longer but rest
assured thatyou will need less food as you go along.

21.
7 Tips to Curbing Hunger
• Skip breakfast.
This runs contrary to everything you’ve heard so far.
However,studies have shown that the later in the day you
have your
first meal, the less you’ll eat throughout the day. If you
reallymust have breakfast, go ahead, but keep it light and
make sure it is protein based. Skip the sugary cereals and
white bread.
• Drink lots of water.
It’ll make you feel full and very often people mistake thirst
for hunger. You also need to be sufficiently hydrated to
acceleratefat loss.
• Consume a tablespoon or 2 of virgin coconut oil daily.
It has been shown to reduce one’s appetite, make a
personleaner and also less prone to storing fat.
• Stay active throughout the day.
Sedentary activities such as vegetating in front of the TV
for hours, playing video games non-stop, watching movies
at thecinema, etc. will automatically make you want to pop
something in your mouth to munch. Avoid these activities.

22.
• Eat lots of vegetables.
Vegetables such as broccoli, spinach, carrots, cauliflower, kale,
celery, etc. contain a ton of beneficial properties. Not only are
they good for your health but they will also leave you feeling
fuller for longer.
• Use smaller plates.
This is a psychological trick. Smaller plates look fuller with
less food. So, your brain automatically assumes you’re eating
a lotwhen you’re not.
• Go to bed earlier.
A bad habit that many people engage in is binge eating at
night. This is usually because they’re awake watching TV and
end up feeling hungry. If you find that you’re getting hungry
atnight, go to bed earlier. You will not struggle against
cravings.
Follow the tips above and you will reduce the amount that
youeat. Once you achieve this feat, your weight loss will go
from
being a possibility to a probability and finally, a reality. Your
dietis that important to your success. Never forget that.

23.
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Chapter 4 - Do You Need To Diet?
You don’t need to diet… but you need to follow a diet.
Does that sound confusing?
Many women make the mistake of starving themselves in the
hope of losing weight fast. This is counterproductive and
actuallyworks against them.
You need to be on a diet that is right for you… and
mostimportantly, you need to be at a caloric deficit.
As long as you’re at a caloric deficit, you will lose weight.
You’re probably wondering… “What if I ate junk food and
stillmaintained a caloric deficit?”
In theory, yes. It’s not so simple… but yes. You can lose
weighteven while eating fast food, processed food, and junk

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food… whatever they may call it. You know what these foods
are.
As was mentioned in chapter 1, if you consume lesser
caloriesthan your maintenance level, you will lose weight.
Therefore, theoretically speaking, even if you were on a junk
fooddiet the entire day but you were consuming about 500
calories lesser than your maintenance level, you will lose
weight.
Many overweight or obese women, almost always have a very
poor diet. It is extremely difficult for them to switch from a diet
that is so high in processed/junk food to one that is clean and
wholesome.
Expecting to switch your diets overnight is just setting yourself
upfor failure. You absolutely must do this slowly and
progressively.
Therefore, your best course of action will be to carry on
eatingthe way you have, but aim for a caloric deficit.
That essentially means that you’ll be consuming less junk
foodthan you were used to. This in itself will help you lose
weight.

25.
However, since the goal is to lose weight and get healthy, your
end goal should be to eliminate junk food from your diet and
eatclean.
Every week, make one small positive change to your diet. If
youusually have 2 cheeseburgers for lunch followed by a soda,
you may replace that with a crunchy tuna wrap and a glass of
cold coconut water.
Psychologically, this is easier. It’s just one meal. Keep at it
till this becomes a habit and you slowly but surely, replace
all thejunk meals with wholesome yet tasty meals.
Healthy meals can be delicious too. You are not sacrificing
tasteor pleasure by eating healthily. It’s just a matter of
getting your
taste buds and body to enjoy eating healthy foods. Over time
thiscan be achieved.
In the meantime, you may eat junk foods and still lose
weightwhile on a caloric deficit.
You should also note that junk foods are nutrient deficient.
That means, you could be eating junk food and after a short
while stillfeel hungry. That’s because your body hasn’t got all
the nutrientsit needs. This is one reason why if your diet is
poor, you always feel hungry no matter what you eat.

26.
Also note that, there are certain processes within the body that
will prevent you from losing weight beyond a certain point. The
body is a highly complex organism. It will lose weight for a while
since you are on a caloric deficit. However, with time, you
willfind it increasingly difficult to do so.
It’s not merely a mathematical equation where calories in
mustbe less than calories out. There are other factors such as
the quality of the calories consumed, the thermogenic effect
of thefood eaten, etc.
So, ideally, you may consume junk food at a caloric deficit
and over a period of a month or two, slowly wean yourself off
theseunhealthy foods and get on a healthy diet.
Of course, you may indulge in junk food once in a while.
However, many people who have made the switch never feel
theurge to eat junk food again.
One of the best ways of eating to lose weight will be to
consumefoods that help with the fat burning process.
By including these foods in your diet, you’ll not only feel more
satiated but the body will burn more calories too. Unlike

27.
weightloss supplements, these foods actually work… and
they’re cheaper.
Foods That Burn Fat
• Almomds
• Oatmeal
• Eggs
• Legumes & Beans
• Berries
• Olive oil
• Green vegetables
• Lean meats & oily fish
• Green tea
• Avocadoes
• All natural peanut butter
Just by consuming these foods, you’ll be able to curb your
hungerand also hasten the fat burning process.
So… while you do not need to follow a highly restricted diet
andstarve yourself, you should aim to consume foods that are
beneficial to your health.

28.
You’ll be amazed at just how much good food you can eat when
it’s not processed. In the next chapter, we’ll look at what the
bestfoods are for you and what is the single best thing you can
do to lose weight.
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Chapter 5 - Whole Foods and
WrongFoods
Before telling you what the good foods to eat are, here is one
ofthe BEST ways to lose weight fast.
You ready?
Cut Your Carbohydrate Intake and Processed Foods!
Carbohydrate intake is one of the biggest factors affecting the
speed at which you lose weight. In fact, the main reason most
women gain weight is because they consume too much
processedcarbs.

29.
When you eat processed carbs such as donuts, pasta, white
bread, white potatoes, etc. the calories quickly add up and
thebody has a lot of fuel.
It shuttles all the excess fuel into its fat stores and that’s how
yougain weight. Furthermore, the processed carbs usually cause
a spike in insulin levels which indirectly lead to weight gain. A
double whammy.
There is no denying that a restricted carb intake will do
wonders for your fat loss. In fact, studies have shown that
restricting yourcarbs is more effective than restricting your
calories.
So, if you are on a 500 calorie deficit daily, and your carb
intakeis minimal, you will lose much more weight in the same
span of time than you would by consuming carbs while on a
deficit.
Does that make sense? In simple words, less carbs equals
morefat loss. Sounds good? You bet!
When you cut down your carb intake, your body will burn more
fat from its fat stores because it doesn’t have much carbs to
burnfor fuel. So, fat loss is accelerated.

30.
Your body’s blood sugar level will drop and people suffering
fromdiabetes will see an improvement in their condition. A
restrictivecarb diet also keeps type 2 diabetes at bay since
your body’s insulin sensitivity is on point.
Your good cholesterol levels will go up and your bad cholesterol
levels will drop. Many people assume that cholesterol is linked to
fat intake.
The truth is that a high carb intake also has an adverse impact
onyour cholesterol levels. This runs contrary to popular belief
yet studies show that a low-carb diet has more positive effects
on your triglycerides than a low-fat diet.
Now, it is important to note that you should never take
thingsto extremes. This applies to carb restriction too.
There are diets such as the Atkins diet which is based on severe
restriction of carbs for long periods of time. This is detrimental to
your body because you will end up fatigued, moody and weak.
The diet is not sustainable and once you come off it, you will
gainwhatever weight you lost and a bit more.
Excessive carb restriction will compromise your immune
system, lead to muscle loss, slow down your fat burning and
put you in aweight loss plateau.

31.
Your body’s testosterone production will fall and you will have
asuppressed thyroid output. You’ll also develop leptin
resistance which doesn’t bode well for fat loss.
So, what do you do? How do you strike the right balance?
Youwant the best of both worlds, don’t you?
The only way to achieve this is with a technique that is known
ascarb cycling. You will avoid carbohydrates for 3 to 6 days at
a time.
If you are overweight or obese and have a slower
metabolism,you should aim for 5 to 6 days of minimal or
zero carbs.
If you just have a few extra pounds to lose, you just need to
gofor 3 to 4 days with low or no carbs.
After the period of carb restriction, you will follow it with one
dayof carb intake. This is known as your “re-feed” day.
Consume sufficient carbs on this day and you will give your
body the fuel that it needs. Your metabolism will get a boost

32.
and your body will get a surge of energy as its fuel stores get
replenished.
Stick to healthy carbs such as sweet potatoes, whole grain
breads, whole grain pastas, etc. You should aim for a 500 to
700calorie surplus over maintenance level. This will put your
body back in fat burning mode.
Use this technique repeatedly to accelerate your fat loss and
improve your health. The day will come when you won’t crave for
carbs or processed junk foods.
When your body becomes healthy, its tastes will change.
That’swhy fit people are constantly able to make wise food
choices.
Once you have gotten over the hump of ditching these foods,
therest is easy.
Your insulin sensitivity will improve, the pounds will drop and
youwill look and feel like a brand new you.
There is a saying – “Your abs are made in the kitchen, not
the gym.” What that means is that almost 80% of your
success at weight loss or getting lean is dependent on your
diet.

33.
When it comes to weight loss, the majority of your attention
mustbe given to your diet.
The 7 foods listed below will sabotage your weight loss efforts.
There is absolutely no doubt that you have everything to gain
andnothing to lose by giving these foods a pass.
The problem is that many people love these comfort foods
andhate giving them up. Sugar is addictive.
The more sugary foods you eat, the more you’ll crave. So,
byeliminating them slowly, you’ll slowly condition your body
to crave for these foods less and less.
7 Foods You Should AVOID at All Costs!
• Doughnuts are probably one of the unhealthiest foods on
theplanet. They consist of nothing more than refined
carbohydrates and sugar.
They are high in calories, fats, carbs and other
preservatives. Continued consumption of doughnuts will
leadto weight gain digestive problems.
• Fast food. Enough said.

34.
• Chips are just about everybody’s guilty pleasure. Ah… the
joys of crunching on them while watching a movie. Chips
have high levels of trans fats due to the hydrogenated
vegetable oils that are used to fry the chips. This will lead
toweight gain and cardiovascular disease.
• French fries. It has been said that French fries are
moredeadly than cigarettes. There may be some truth
in this.
High in trans fats and carcinogens, these foods can
causecancer.
• Bagels are another crowd pleaser. It has a very high
glycemic index. It causes insulin spikes this creates
inflammation in the body along with other health issues.
Acne, body aches, clogged arteries, mood swings, etc.
areall side effects of unstable insulin levels… and of
course, weight gain.
Skip the morning bagel. It’s better to skip the bagel than
go for a 30 minute walk. That roughly gives you an idea of
howdetrimental it is.

35.
• Microwaved popcorn. All the rage these days.
Convenient, tasty and fun. Yet, they contain carcinogens
and diacetyl.Both cause cancer.
• Cereals are another fat gain culprit. Most cereals are
notgood for your body despite being marketed as
“healthy natural foods”. There is hardly anything
natural about
cereals. They are genetically modified foods that can
harmyou in the long run.
Just avoiding the unhealthy foods is half the battle won.
Always remember the long term effects. Don’t give in to sinful
pleasuresin the short term which may lead to suffering in the
long run.
Important Foods You Should Eat
Proteins
Protein requires more energy to digest than carbs or fats.
That means if you eat a slice of beef that’s about 200 calories,
hypothetically you might burn 40 calories digesting it.
Whereas,eating an ice-cream will require very few calories to
digest it.
That means you should be getting quite a bit of your daily
calories from protein foods. Meats and legumes are awesome

36.
sources of protein. The protein will also help you gain muscle
ifyou are on a weight training program. Aim for about 0.8
gramsper pound of bodyweight.
The protein will build more muscle. When you have more
muscle,you end up burning more fat. This is a good cycle to be
in. That iswhy you may notice that people who are muscular
and fit get away with eating more. Their muscles are burning
more calories round the clock.
Good sources of protein are skinless chicken, lean beef, tuna,
sardines, chickpeas, eggs and salmon. The fish contain
Omega-3fatty acids. That makes them even more beneficial to
the body.
The chemical properties in certain foods trigger off certain
processes in the body that cause fat loss. So, eating these
foodswill make your body wake up and burn more fat.
Green Tea
Green tea is one of them. Do not use sugar. It may not
tastegreat but it works.
Other Foods
Chilies, lemons, oranges, mangoes, garlic, ginger and onions
are all food that contains many powerful antioxidants and

37.
nutrients that strengthen your immune system. When you are
strong, yourworkouts will be better and you will burn more fat.
One common problem most women face when they first
embarkon a weight loss program is that they constantly feel
hungry.
Food is always on their mind and it takes a toll on their
willpower.
One way to prevent this is to consume foods that are high in
fiberand digest slowly. You will feel fuller for a longer period of
time.
Foods that are high in fiber are quickly digested and passed
through the digestive track sooner. That means fewer calories
areabsorbed resulting in less tendency to gain weight.
Consume foods like oatmeal, oats, brown rice, whole grain
breadand broccoli. Broccoli is so good for your body that you
should make it a staple in your diet.
The goal here is to consume whole foods and not processed
foods. Generally, the whole foods are found on the perimeter
ofmost supermarkets.

38.
As long as you avoid the food in the inner aisles and
shelves,you’ll be distancing yourself from the processed
foods.
Last but not least, as beneficial as these foods are, they will
onlyhelp you lose weight if you’re on a caloric deficit and have
a proper exercise regimen.
The 2 key components to any fat loss is a caloric deficit while
on a balanced diet and a good exercise program. Everything
else isjust gravy.
So, no matter how good and clean your diet is, make sure
you’restill at a daily caloric deficit.
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Chapter 6 - Water Not Wine
While there is nothing wrong in drinking the occasional glass
of wine, when you’re trying to lose weight, almost all the fluid
youconsume should only be water.

39.
The easiest way to get fat is to drink your calories. Avoid
sodas,commercially sold fruit juices, sports drinks, etc. You
only need water!
And you should drink lots of it.
This is why you should drink water…
• Drinking ice cold water in the morning speeds up
yourmetabolism
• It reduces your appetite. Any time you feel like snacking,
drink a glass or two of water and you’ll feel full and be
lesslikely to snack.
• It keeps you hydrated and healthy.
• Your body needs water to metabolize fat. It’s part of the
fatburning process.
• You’ll be less likely to get dehydrated during exercise if
youdrink water regularly.

40.
There’s really no need to emphasize this any further.
Drinkenough water daily.
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Chapter 7 - The Power of Protein
This is one of the most powerful techniques to speed up
weightloss.
The more proteins you consume, the faster you’ll lose weight.
Thebody uses up more calories to digest protein. Unlike fats and
carbs which are quickly and easily digested, proteins burn more
calories.
Never consume a carb without a protein. Never consume a
fatwithout a protein.
Just by having the protein together with these foods, you’ll
prevent an insulin spike.
One of the best ways to get protein in your diet is to eat eggs.

41.
Eggs are one of the most nutritious foods on the planet. They
have received a bad rep about high cholesterol and a lot of
otherfalse information.
This is highly ironic since cereals which are detrimental to one’s
health are believed to be healthy, yet eggs which are truly
beneficial are demonized.
This book will set the record straight. Eggs are a
wonderfulsource of protein, omega-3 fatty acids and a lot
of other beneficial nutrients.
Cholesterol in the body is due to saturated fat and trans fat
and not dietary cholesterol. That means that despite what you
havebeen told, eating the eggs with the yolk is just fine.
In fact, it’s healthier since most of the nutrients are found in
theyolk.
Not only are eggs a fantastic source of lean protein and
heart-healthy omega-3 fatty acids, but they contain some
pretty important nutrients.
Eggs are also considered to be the perfect food. They contain
vitamin D, 7 grams of protein, vitamins B6, B12, choline,
leucine,L-arginine and folate. You may not be familiar with

42.
what most of these vitamins are but what really matters is that
they are what your body truly needs.
What truly matters is how you prepare the eggs and that you
consume them in moderation. Do not fry eggs in saturated fat
orin vegetable oils. Use coconut oil or olive oil. Fry them lightly
or half-boil them.
The point to note is that when you are losing weight, you
shouldmix 2 egg yolks and the rest should be egg whites. This
is
assuming that you’re having more than 2 eggs.
The reason for this is that egg yolks though high in protein, are
calorie dense. So, you want the benefits that eggs provide but
you do not want to add too many calories to your diet.
If you’re still on the fence about this, Rochester Centre for
Obesity in America, conducted research that proved eating
eggsfor breakfast could limit daily calorie consumption by
more than400 calories. Isn’t that fantastic?
One point to note is that if you are consuming eggs daily, you
willbe getting more than enough protein. It would be ideal to
avoid protein shakes and other commercial protein products
sold in your health stores. Ideally, we should be getting our
proteins from natural sources.

43.
Also, try and get eggs that are organic. They will contain
lessomega-6 fats and more omega-3 fats.
If you’re a vegetarian and don’t eat eggs…
There are many vegetables that are high in protein too. You
caneat those and achieve the same benefits.
20 High Protein Veggies
• Peas (Green)
• Mange Tout (Edible-Podded Peas, cooked)
• Sweet Corn (Yellow)
• Succotash (Corn And Limas, cooked)
• Sprouted Beans, Peas & Lentils (Soybean Sprouts)
• Lima Beans (Cooked)
• Kale
• Broccoli Raab (Cime di Rapa, cooked)
• Parsley
• Artichokes (Globe or French)
• Spinach (Cooked)

44.
• Mushrooms (White, cooked)
• Collard Greens
• Mustard Greens
• Broccoli
• Baby Zucchini (Courgettes)
• Garden Cress
• Beet Greens (Cooked)
• Arugula (Rocket)
• Brussels Sprouts (Cooked)
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Chapter 8 - Sleep Your Way To
WeightLoss
Getting enough sleep is crucial to losing weight.
When you don’t get enough sleep, your body is stressed out
and releases a hormone called cortisol. This hormone leads to
weightgain indirectly.

45.
What most people fail to realize is that being constantly
deprivedof sleep will take a toll on your health in the long run.
Research has shown that people who have less sleep eat
more,feel hungrier and generally consume 350 calories more
than required. Those who stay awake late often find
themselves consuming snacks and heavy meals often.
Your body’s insulin sensitivity and glucose tolerance levels will
drop. This is bad since your body will go into fat storage mode
instead of being in fat burning mode. When your insulin
sensitivity is down, you will store fat much more easily. The
sameapplies for glucose tolerance.
Lack of sleep also increases the body’s stress hormone,
cortisol. Once again the body’s fat burning ability decreases or
in a worstcase scenario, just completely stops.
If you’re eating on a caloric deficit and training daily, your body
isalready stressed out. It needs sleep to rest and repair itself.
Not to mention de-stress.
There is a reason it is referred to as “beauty sleep”.
All the best attempts at losing weight will be hampered if you
can’t afford to get enough sleep at night. Power naps during
theday will not cut it.

46.
You need sleep at night for at least 7 hours. Most people claim
toget by on less. They may… but at a price to their health in
the long run.
Aim to be more productive so that you get more work done in
theoffice and don’t have to stay late. Stop watching late night
TV and do not work out too close to bedtime. Ideally, you
should be working out in the day.
Try and meditate to free your mind from the daily stresses of
life.Remember, even if you win the rat race, you’re still a rat.
There is more to life than deadlines, targets and appraisals.
Get enough sleep and you will find it much easier to shed the
fat.The power of a good night’s sleep should never be
underestimated.
Do ensure that you’re getting at least 6 to 8 hours of sleep
daily. Don’t burn the candle at both ends when you’re on a
weight lossjourney.
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Chapter 9 - Finding the Time

47.
Most women are hard-pressed for time. You could be the
motherof a newly born child who needs your full attention. Or
you mightbe a career woman with demanding deadlines and
you still need to juggle your duties as a wife.
We live in a fast paced world. Everybody is running the rat
raceto be the best rat. Time is a precious commodity that
never seems to be enough. So what do you do?
You improvise. That’s what you do.
To put things in perspective, you must realize that there are 24
hours in a day. A one hour workout is 4 percent of your day. A
15minute workout is one percent of your day. An eight minute
workout is “half a percent” of your day!
But what can I achieve in 8 minutes? A lot!
Anybody no matter how busy, can squeeze in 8 minutes. 8
minutes is too much? How about 4 minutes? What?! 4
Minutes?
Yes. 4 minutes of Tabata protocol. You can Google it to find
outmore. The point here is that you can cause a metabolic
boost toyour body and put it in fat burning mode within 4
minutes and you will be in a fat burning state for hours. Will it
be easy? No. But it will be effective.

48.
If you do not have time for one hour long workouts, do quick
bursts of 15 minutes or even less. The difference is that the
shorter workouts will have to be more intense. However, it will
befor a short while only.
There are also other methods to ensure that you burn
more calories. Get yourself a pair of ankle weights and
wear themthroughout the day.
You will burn more calories when you walk and move. If you’re a
stay at home mom, get a haversack and add some weight in it.
Throw in a telephone directory or 2 and wear the haversack.
The added weight will make everything more difficult and you
willbe burning more calories because of the added resistance.
Get yourself a Fitbit which will track the number of steps you
takedaily. Aim to increase the number of steps by 100
everyday.
Climb the stairs instead of using the elevator. Walk to
thesupermarket if you can.

49.
If you’re the mother of a newborn, get an infant sling and place
your baby in it. Then proceed for a 30 minute walk. Excellent
exercise for you and the baby gets a breath of fresh air too.
You may not have enough time. Yet, with a bit of imagination,
you can incorporate many little practices and changes in your
lifeto burn more calories. Once you have that done, get a
journal and record your hourly activities.
See where your time goes. “Oh look! I’m watching Sex and the
City reruns daily!”… ah hah! A time waster right there. Cut it
outand spend that 30 minutes exercising. It will do you more
good than watching, Samantha, trying to get it on with all the
guys inNew York.
Do whatever you can with whatever time you have. Even if
it’sonly 4 minutes.
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Chapter 10 - Structuring Your Workouts
The importance of following a good training regimen that not
onlyboosts your stamina, but also strengthens and tones your
body cannot be over emphasized.

50.
Cardio is a great way to burn calories and lose weight.
Millions of women around the world focus ONLY on cardio
workouts. This is a mistake because strength training is
crucialfor weight loss too.
The more lean muscle mass your body has, the more calories
itburns while at rest.
That essentially means you’ll be a fat burning
machinethroughout the day.
The best way to structure your workout will be to have 3
cardiosessions a week and two resistance training sessions.
The Power of Fasted Cardio
Cardio is extremely effective when done on an empty stomach.
You may have heard that exercising on an empty stomach is
great for weight loss. However, the idea of a strenuous
workoutso soon after waking doesn’t appeal to most people.
The good news is that it does NOT have to be strenuous.

51.
In fact, it’s best to keep things relatively light.
One of the best ways of losing weight is to go for a brisk walk
first thing in the morning. A short 20 to 30 minute walk is
ideal.
You should be able to hold a conversation while walking. You
shouldn’t be exerting yourself to a point where you’re panting
andgasping.
We’re not aiming for high intensity here.
When you wake up in the morning, your body is in a fasted
state.Your glycogen levels are low and the food in your body
would have been digested.
This means that your body will be forced to burn fat for fuel
whileyou walk. So, during the 20 to 30 minutes that you’re
walking, your body is burning its fat stores for fuel.
This is a very powerful method and since it’s not strenuous,
youcan do it daily.

52.
The morning walk will also boost your metabolic rate and you’ll
burn more calories throughout the day.
If you don’t wish to walk, you may swim or use a stationary
bike.As long as it’s a cardio activity that’s at a moderate pace,
your body will burn fat and your efforts will pay off.
You may wish to engage in strength training or a short high
intensity interval training later in the day. That’s perfectly fine
because the morning workout is just meant to speed up the
fatburning process.
It’s an additional technique to help you reach your weight
goalsfaster. This is such an easy method that anyone can do
it.
If all you can manage is a 10-minute walk, then just do 10
minutes. With time, you can slowly progress to 20 or 30
minutes.There’s really no need to go above 30 minutes.
Give this method a try and within a couple of weeks, you will
seethe difference.
Weight training

53.
Many women worry about getting bulky and muscular like men
ifthey were to train with weights. This assumption is false.
Even men struggle with gaining muscle. Women who train
withweights will look leaner and more defined but they will
not become manly.
You can cast aside all worries about looking like a
femalebodybuilder.
Bodyweight training such as squats, push-ups, lunges, dips
andpull ups are great ways to work your muscles and joints.
It’s crucial to work your muscles or they will atrophy with
age.Look for exercises that tone your thighs, butt and arms.
These are common problem areas for many women. While
cardiowill help you shed the fat, strength training will give you
the
curves and definition that will make you look fit, healthy
andradiant.

54.
A short 10 to 15 minute full body workout done early in the
day will work miracles. This type of workout is known as HIIT…
HighIntensity Interval Training.
Here’s the kicker. You can even do a HIIT workout in one spot
and still sweat like crazy.
For example, let’s look at this workout circuit.
Sit Ups – 45 seconds
Burpees – 45 seconds
Jump Squats – 45
secondsPush Ups – 45
seconds High Knees – 45
seconds
Jumping Jacks – 45
secondsBurpees – 45
seconds
Alternating Lung Jumps – 45
secondsSit ups – 45 seconds
Push Ups – 45 seconds

55.
Each exercise will have 15 seconds of rest before you move on
tothe next. You could do this workout in a cubicle. It takes up
that little space… BUT… most people will not be able to even
make it to the 9th
exercise.
Why?
Because of the intensity. You need to go as hard as you can
go.There is no taking it easy. If all you have is 10 minutes,
then it MUST be a hard 10 minutes.
The good news is that this is just 10 minutes. You’ll be in the
‘hurt box’ during this time but you need to keep telling
yourself…“It’s only 10 minutes! I can do this.”
You could complete a workout within a commercial break. It’s
that fast. If you do this workout early in the day, your body
willbe in fat burning mode throughout the day because of the
intensity.
It creates a situation in your body known as post-exercise
oxygenconsumption. That means your body will be burning
calories at anaccelerated rate for 10 to even 14 hours after your
workout is over.

56.
It’s amazing what just 10 minutes can do.
The reason you do it early in the day is because your
metabolismdrops the moment you go to bed. By completing
your training
early in the day, you’ll reap maximum rewards.
It’s also worth noting that it’s best that you make these short
workouts full body workouts. Do compound movements such
assquats, jumps push ups, etc.
By recruiting as many muscles in your body as you can, you’ll
beensuring that your workout is engaging the whole body.
Don’t just try to wing it with simple exercises such as
dumbbellcurls and call it a day. All you have is 10 minutes.
You have to make it count.
Even 3 of these short workouts a week will transform your
bodywithin a month. Go ahead and give them a try. You will
be amazed.

57.
Do remember to have 2 rest days a week. You can split them
upor you can have both days back to back. It’s really up to
you.
What matters is that you take a break every week so that your
muscles and central nervous system have time to recover. By
going too hard without rest, your body will get tired and
stressedout.
You may end up hitting a weight loss plateau and once
thathappens, you won’t lose weight no matter what you
do.
You will then need to take a 4 to 5 day break just to recover.
Thiswill slow down your progress and you may even gain
weight.
Take a 2 day break every week.
Do your research online and find the best resistance training
andcardio workouts.
Vary your workouts and challenge your body. You’ll get
strongerand leaner in no time at all.

58.
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Chapter 11 - Putting the Fun In It
Make your exercise sessions fun. Find a workout buddy if
youneed one.
Don’t do the same workouts daily. Monotony can discourage
eventhe most enthusiastic woman.
Try something new. Maybe yoga at the gym… or kickboxing.
You could try rock-climbing too!
Feel like dancing? Check out Shaun T’s workouts and
followalong.
The key here is to keep moving. Your caloric deficit will
causeweight loss no matter what you do.
The exercise is just to speed up the process.

59.
Do whatever you like. Cycling, running, swimming.
What matters is that you MOVE daily. A sedentary lifestyle
iswhat causes obesity.
Keep moving and keep it fun.
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Chapter 12 - Dealing with Slip Ups
It’s going to happen. Sooner or later it definitely is going
tohappen. “What’s going to happen?” you ask.
You’re going to slip-up on your diet and eat something you
knowyou shouldn’t or you may not do a workout that you know
you should.
It happens to almost all of us. How you proceed from a slip-
up makes all the difference to whether you succeed in your
weightloss journey or fail miserably.

60.
Let’s look at slipping up with your diet first. When you go on
aweight loss journey, it usually involves eating less than
you’re
accustomed to, in order to create a caloric deficit. You’ll also
needto focus on eating foods that are healthy and wholesome
while avoiding processed and junk food.
However, the body is already used to eating without much
thought and you’re probably addicted to processed and junk
food without even realizing it. Millions of people are, and when
they tryto ditch these unhealthy foods, they get cravings and
mood swings.
The key point is to make the changes gradual. Only aim for a
500 calorie deficit daily. This is a manageable amount and you
will notbe feeling pangs of hunger.
You may feel a little peckish but it will be manageable. If you
cutyour calories too drastically, you will be feeling hungry all
the time and this is sheer mental and physical torture.
Changing your foods overnight causes the same problem.
Your body is not used to it. Aim to gradually reduce
consumption of the bad foods and replace them with good
ones.

61.
If you drink 3 cans of soda daily, cut it down to 2 for a week
andthen bring it down to 1 can… and finally, put an end to the
soda habit. Don’t just give up sodas overnight.
Problems arise when people try to do too much too soon.
Theymake things so challenging that compliance becomes a
nightmare. People aim for perfection.
Sooner or later they lose the battle of wills within themselves
andgive in to temptation and eat a greasy cheeseburger and
fries or they polish off an entire bag of cookies.
When that happens, they feel guilty and think that they have
failed. They then believe that they’re destined to be fat and
theythrow in the towel and give up on their goal. This happens
to millions of people and is the reason why so many people
quit.
The first point to note when you slip-up is that you made a
singlemistake. You have not failed yet. You only fail when you
give up.If you accidentally dropped your mobile phone,
wouldn’t you quickly pick it up, dust it off and keep it safely?
Surely you wouldn’t keep dropping it and smashing it because
ofthe first accident.

62.
In the same way, acknowledge your slip-up and move on.
Tell yourself that you will be more mindful of what you eat.
Ease upon your stringent diet and allow flexibility while
maintaining a caloric deficit. Do not deprive yourself of too
much too soon.
As for your workouts, the same mindset should apply. If you
miss a workout today, make sure you do one the next day.
Never ever miss more than 3 workout sessions in a row or you’ll
convenientlyfall off track and it will be very tough to go back.
If you dread exercising, you’re either pushing yourself too hard
oryou’re engaged in an activity that you have no interest in.
Exercise is meant to boost your metabolic rate and increase
fat burning. Your diet and caloric deficit is what really matters
whenit comes to fat loss.
Missed workouts and diet mistakes are not the end of the world
and should definitely not be the end of your weight loss journey.
It is a journey and it’s inevitable that you get lost along the way
every now and then. If you stay on track and keep going
despite your setbacks, you will reach your goal. That’s almost
always howmost people reach their goals. Keep your chin up
and keep moving forward.

63.
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Chapter 13 - Taking Time to Smell
theRoses
There will be times when you just feel like giving up. This
isnormal.
What you need to do is relax and enjoy the process. Be satisfied
with even a pound of weight loss. You can lose more the
followingweek.
What matters is that you know that you’ll get there and you
muststay positive.
Don’t obsess over your weight. Maintain the caloric deficit, do
your workouts, drink enough water, get enough sleep, make
yourworkouts fun… and relax.
You will reach your goal. Watch a movie or a comedy to
de-stress. Go on a vacation but don’t throw your diet
away.

64.
Always keep your chin up and keep going forward.
Visualizewhere you want to be… and you’ll get there.
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Chapter 14 - Getting There and
StayingThere
Most women who lose weight often gain it back after a
while. Even people on TV shows such as The Biggest Loser
gained allthe fat they all once the show ended.
In order to stay slim, you need to change your lifestyle.
You’ll need to practice whatever you’re learned in this book
forlife.
Once you reach your ideal weight, you will need to consume
yourcalories at maintenance level. This will ensure that you
neither gain nor lose more weight.
Keep doing the workouts you’re doing to stay fit.

65.
You’ll always have to be on the ball. A rolling stone gathers
nomoss… so you’ll need to keep at it.
It took you so much effort to get to your weight loss goals…
don’tlose it all by going back to your old ways.
Eat healthy, stay active… and be happy.
Conclusion
Well… you’ve reached the end of the book.
If you follow what was stated in here without giving up, you will
reach the body you desire.
Don’t quit. If you’re tired of starting over, stop giving up.
You can do it.
Millions of women have successfully lost weight and kept it off. If
they can do it, so can you.
All the best in your weight loss journey.

66.
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